WIXLIB

Joey WoodyUniversity of Iowa Track and Field

Acceleration (1 day)3 x 10m / 3 x 20m / 3 x 30m – 60 sec recovery per 10mSpeed Training (1 day)4-6 x 50 meters (30 acceleration 20m fly vmax sprint) –5-8:00 -minute recoveryResistance Runs (1 day)Hills: 10 x 30 meters- 3-minute recoveryStairs: 4-5 sets x (3 x 6-8 sec sprints/ walk down 1:00 rest /3-4:00 set rest)Endurance Training (2-3 days)8-10 x 100 meter – Technical Runs @ 75%, walk 100 rest(60-90 sec) OR 4-5 sets:100-200-100 @ 75% (1:00 rest /3:00 set rest)

NOT Every Sprinter is a LONG SPRINTERDON’T FORCE A Good Sprinter to become aLong SprinterFAST TWITCH Athletes can become SLOWTWITCH Athletes with the WRONG TrainingTrain SPEED before SPEED ENDURANCE“You can’t ENDURE what you DON’T have!”

BOYS (FAT) 100m – 10.60 – 58th - R. Gafford (2014)200m – 21.16 – 25th - J. Harrington / 21.33 – 50th N. Moser400m – 47.33 – 44th / 47.01 – 28th – C. Davis800 – 1:50.97 – 23rd / 1:50.18 – 8th A. Stockstell1600 – 4:06.32 – 5th – J. EvansGIRLS (FAT) 100m – 11.95 – Not in Top 100 – B. Carter (2015)200m – 24.45 – Not in Top 100 – J.Roberts-Lewis (2014)400m – 53.96 – 22nd – H. Wilms800m – 2:08.15 – 20th / 2:07.35 – 16th - S. Houlihan1500 – 4:27.76 – 15th / 4:26.39 – 12th - S. Houlihan

Increase Max Strength/Power Efforts – Wt. RoomIncrease Power on the Track (Jumps / Bounds / MBThrows)Improve Accelerative Speed (Technical Model)Increase Max Velocity SpeedImprove Speed Endurance (Anaerobic Alactic andAnaerobic Glycolytic)

Mesocycle Phases General Prep. Phase – 1-2 cycles (4-5 weeks ea) Volume Emphasis / General Technical Training Emphasis Metabolic Workouts: 70% 80% Specific Prep. Phase – 1-2 cycles (4-5 weeks ea) Volume/Intensity Equal / Specific Technical Training Emphasis Metabolic Workouts: 80% 95% Precompetition Phase – 1-2 cycles (4-5 weeks) Intensity Emphasis / Increase Technical Training / Race Rhythm &Simulation Emphasis / Decrease Volume Metabolic Workouts: 90% 100% Competition Phase – 1-2 cycles (4-8 weeks) Intensity Emphasis / Volume Decreases / Technical andRESTORATION Focus

Monday – Anaerobic Alactic Power - Speed Development (Acceleration) Resistance: General Strength Endurance & Power Development: Short Jumps/Medball Throws Tuesday – Aerobic Capacity - Tempo Extensive (70-75%) 1000-1500m General Strength Circuit Wednesday – Anaerobic Alactic Power - Speed Development (VMax) – Alactic Short SE or Resisted Runs (Stairs / Short Hill Sprints) Long Rest Power: In-Place Jumps (Vertical Emphasis) / Medball Throws Thursday –Restoration - Rhythm Technique / Pool Workouts / Circuits( 70%) Resistance: Stabilization Strength and Prehab / Core / Medball Circuit Friday – Anaerobic Capacity – Power Endurance (Hills / Sleds / SegmentRuns) (80-90%) Short Rest Resistance: General Strength Endurance Power Development General Strength Circuit – Core Stability Saturday – Restoration or Tempo Extensive 1000-2000m General Strength Circuit – Endurance Sunday - REST

Monday - Anaerobic Power - Speed Development (Acceleration) Resistance: Max Strength Power/Speed Power: Short Jumps/ MB Throws Tuesday Aerobic Capacity - Tempo Extensive (70-75%) 1000-2000m Resistance: General Strength Circuit Wednesday – Speed Development (VMax) – Speed Endurance Dev. Resistance: Max Power Power/Speed Power: Vertical Jumps / Bounding Series / MB Throws Thursday –Restoration / Tempo Extensive ( 70%) 1000-1500m Resistance: Bodybuilding / Stabilization Strength and Prehab /Core –Friday – Speed Endurance Dev. - Special Endurance I Resistance:Max Strength / Strength Endurance Power/Speed Power: MB Throws / MB Circuit / Extended Bounds Saturday – Restoration / Power-Speed Endurance / Metabolic ConditioningCircuit / Tempo Extensive / Power Endurance Hills / AS NEEDED General Strength Circuit - Endurance Sunday - REST

Monday –Anaerobic Power - Speed Development (Acceleration) - - Vmax speed /Completion Runs (Blocks to 60-80m) Resistance: Max Power Power/Speed Power: Short Jumps/ MB Throws Tuesday –Restoration / Tempo Extensive / Smooth Hills (1000-2000m) Resistance: Bodybuilding / Stabilization Strength and Prehab /Core Wednesday –Speed Development (VMax) Speed Endurance / Special Endurance Power: Bounding Series / Vertical Jumps OR Combo-Jumps Thursday – Restoration / Tempo Extensive / Smooth Hills Resistance: General Strength Circuit Friday - Special Endurance I or II (500-1000m) / Race Rhythm Development /Power-Speed Endurance / Tempo Extensive OR PREMEET Resistance: Power/Speed Power: MB Throws Saturday – Restoration / Power-Speed Endurance SSE/ Metabolic ConditioningCircuit / Tempo Extensive / Power Endurance Hills OR COMPETE General Strength Circuit Sunday - REST

Monday – Anaerobic Power - Speed Development(Acceleration)/ Rhythm Speed Endurance– Resistance: Power/Speed Power: Combo- Jumps/ MB Throws Tuesday –Restoration / Tempo Extensive 1000-2000m General Strength Circuit Wednesday – Speed / Speed End. or Special Endurance II or I Race Simulation Power: Bounding Series / Speed Rhythm Emphasis / MB Throws Resistance: Stabilization Strength and Prehab /Core Thursday – Restoration / Tempo Extensive 1000-1500mFriday – Premeet / TRAVEL Resistance: Speed/Power or None Power: MB Throws Saturday – CompeteSunday – REST / TRAVEL

AccelerationHills, Sleds, Line Drills, Blocks: 10-40m @ 90% Max VelocityFlying runs, Assisted runs, In and Outs, Wicket drill: 30-60m @ 95% Speed Endurance80-150 Segment Runs//Sprint-Float-Sprint / Repetition runs: 60-150m @90% RACE SIMULATION2 Sets: 200 200 // 300 200 // 4 x 100 // 150 4x50 150 @ 95% Special Endurance I and IISEI: 3-5 x 150-300 // SEII: 3-5 x 300-600m // 6-5-4 // 5-4-3 // 4-3-2 @ 90% Tempo Intensive4 sets x (2 x 200m) / 3-6 Reps x 300-600m // Ladders (6-5-4-3-2-1) @ 80-89%Tempo ExtensiveCircuit training / 4-6 sets x 2-3 reps x 200-400m / @ 60-79%

Acceleration Development Short Jumps – 3-5 x SLJ / STJ / DL 3 Hop4-6 reps x Accel Line Drill – 14-16 strides3-5 sets x 3-4 reps x 20-30m (1-2’ rep/ 3-4’ set) OR4-8 sets x 2-3 x Short hills (40-90m) 1’ rep / 3’ setRest OR Contrast 20-30m Accel with 20-30m Sled Pull (10%of BW) Gen. Strength - Low Walks FWD & BKWD/Resisted Low Walks / Stair Walks / Lateral LowWalks/

Acceleration Development 4-6 reps x Line Drill – 18-21 Strides 3-5 sets x 3-4 reps x 30-60m Contrast Sled Pulls x 20-30m Contrast Bullet-Belt Teaching Starts 2 pt. / 3 pt. / ½ Blocks / Falling Starts / 4pt. / Blocks

Block Starts, Short Jumps (SLJ/STJ/3-DBL LegAcceleration BoundsFinish workout with 1-3 x Vmax Ins/Outs; orSegment Runs 90m-120mPossibly move to Tuesday after a Meet /Travel

Multi-Jumps SLJ x 3-6 reps STJ x 3-6 reps 5 hop x 2-4 reps 10 hop x 2-4 reps

Tempo ExtensivePool WorkoutMedball CircuitREST

Tempo Extensive:Short Sprints 5 sets – 100 100 100 @ 14-16” with 1:00 rest / 3’ Set Rest (1500m) 4-6 sets - 150 150 @ 23-21” with 30”-1’ RI / 3’ Set Rest (1200-1800m) 4-6 sets - 100 200 100 @ 15-17” with 30”-1’ RI / 3’ Set Rest (1600-2400m) Or 200-100-200 Long Sprints 4-6 sets - 200 200 @ 30-28 with 30”-1’ RI / 3’ Set Rest (1600-2400m)4-6 sets of 250 250 @ 38-35 with 30”-1’ RI / 3’ Set Rest (2000-3000m)4-6 sets of 300 300 @ 45-43 with 30”-1’ RI / 3’ Set Rest (2400-3600m)3-6 x 600m @ 1:50-1:41 with 4-6:00 Set Rest (Ins-Outs: 32-50-32 // 3048-30 // 28-45-28 // 26-45-26) (1800-3600m)

Speed Development – Vmax Stair Runs 4-6 sets x 2-3 reps (Double Steps) 2-4 sets x 2-3 reps (Single Steps) Walk down rest // 2-3:00 Set Rest Vertical In-Place Jumps Long Jump Series (RRR / RLRL / RRLL Low Hurdle Hops (Fwd / Lateral / Medial)

V-Max Development Wicket Runs Fly-In Sprints (20-30 Accel 20-30 Flys) Sprint-Float-Sprint 80-120m Segment Runs 90-150m (Med/Fast/Faster) Hurdle Hops – Fast Contact Time Long Jump Series Bounding Series – Fast Contact Time Jog to Rhythm Bound MB Throws

Vmax and/or Speed Endurance FocusFly-in Sprints – 20-30 Accel 20-30 FlysSprint/Float/Sprint 80-120mSegment Runs (Med-Fast-FASTER) 90-150m80 - 150mContrast Runs (Sleds/Bullet Belt/WeightVest/Short Hills/Bounds) Hurdle Hops Medball Throws Bounding Series Sprint to Rhythm Speed Bounds

Hill Runs / Stairs / SledsShort Sprints Short Hill Sprints 5 sets x 5-8 x 9 sec hill sprints / walk down rest (1:00) / 34:00 Set Rest 5-10 x 20 sec hills / walk down rest (3-4:00) Short Rest Resisted Sled Runs (20-30m) 1-3:00Rest Long Sprints Same as Short Sprints 4-6 x 300m Hills (1200-1800m) / walk down rest

Tempo IntensiveShort Sprints 300-200-300-200 @ 15-13” Tempo (45-42”/28-26”)with 4-6:00 REST (1000m) 3-5 x 200 and 2 x 150 @ 14-12” Tempo (28-26”) with4-5:00 Rest (1300-1500m) 3 x 300m @ 15-14” Tempo (45-42”) with 4-6:00Rest (1200-2100m) Ladders – 300-200-100-100 @ 14-13” Tempo (4239”) with 4-6:0 0 Rest (700m)

Long Sprints Breakdown: 600-500-400 OR 500-400-300 3 x 200 or 3 x 150 with 1-2:00 REST @ 16-13” Tempo (1:36 -1:30/7570”/60-55”/42-39”/28-26”/ 19-20”) 4-8:00 Rest (9002000m)2-4 x 600m Ins/Outs @ 1:50-1:41 with 4-6:00 Set Rest (3248-32 // 30-45-30 // 28-45-28 // 26-45-26) (1800-2400m)2 Sets x (600 Ins/Outs 3 x 200 decreasing time – 30-2826”) 4-6:00 Rest // 10-12:00 Set Rest (2400m)1-2 sets: 600-300 300-600 @ 17-14” Tempo (1:42 – 42” –1:30) with 4:00/1:00 Rest (1800-3600m)2 x 400-500m @ 15-14” Tempo (75-70” / 60-56”) 5-8:00Rest

GPP In-Place Jumps: DL & SL Ankle Hops / Knee Tucks / Butt Kick Jumps /Speed Skater / Dynamic Step-Ups / Step-Up Pops / SL Butt Kicks /Lateral DL & SL Line Hops / Lateral Sq. Jumps / Split Squat Jumps /Lunge Jumps / SL Jump Squats / Rocket Jumps Stadium Stair Jumps: Double-Leg Hops / Single Leg Hops / AlternatingSkips / Bosch Skips Teaching: Power Skips (Height/Distance) / DL and SL Hop FWD & BKWD/ Straight Leg Bounds / Alternate Leg Bounds / LLRR / SL hoping Linear& Lateral (micro-hurdles) / Hurdle hops SPP Straight Leg bounds / Alternate Leg Bounds (50-100m) / DL Hurdle hops/ Single Leg Hops (20-40m) / LLRR Bounds (40-60m) / Hurdle Hops (612H – Hop-Hop-Stop) Pre-Comp Alternate Leg and Single Leg Speed Bounds (Time) / Resisted Bounds(Wt. Vest/Bar) / Resisted Hurdle Hops

Tempo Intensive – ShortLong Sprints/Short Sprints 5-6 x 200 / 2 x 150 @ 13-12” Pace / 4-5:00 Rest 4 x 300 / 2 x 150 @ 14-13” Pace / 4-5:00 Rest 400-300-200-200 / 2 x 150 @ 14-13” Pace / 4-6:00Rest 4-5 Sets x 150 150 @ 4-13” Pace / 1-2:00 Rest / 34:00 Set Rest Segments: 3-4 x 150-300m Or Sprint/Float/SprintStyle

Black Ankle Bunny Hops (Straight Leg) Knee Tuck Jumps 180-360 Degrees Speed Skater Line Hops Linear and Lateral Dynamic Step-ups SL Butt Kick

Gold SL Ankle Bunny Hops (Straight Leg) Split Squat Jump DL Butt Kick Jumps Lateral Push Jumps to A Stance Rocket Jumps Pike Jumps

Big Ten Donkey Kicks SL Donkey Kicks Lunge Jumps Mogul Jumps Mountain Climbers Groiners Thrust Jump Alternate Thrust Jump SL

Iowa (Into Pit) Box Drops - 90 Degree Hold (24”-54”) SLJ STJ 3-5 DL Hops LLRR

Jog Hops Jog RRR Jog LLL Jog RLRL Jog LRLR

Continuous Bounding Series (30-60m) A - LLL B - RRR C - RRL D - LLR E - RRLL F - RLRL

Hurdle Hop Jumps (30-36”) A - Hurdle Hops – Static B - Hurdle Hops – Dynamic C – Hurdle Maze D – Depth Jump/Hurdles E – Depth Jump/Hurdles Increasing Box Height

Hawkeye PWR Skip – Height PWR Skip – Distance X-Over Straight Leg Bound DL FWD/BKWD SL FWD/BKWD LLRR – Continuous

SUPERIOR DL Straight Leg Ankle Hops FWD/BKWD Micro HurdleSL Straight Leg Ankle Hops FWD/BKWD MicroHurdleLateral Ankle Hops (In/Out) Micro-HurdleHurdle Hops – Hop-Hop-Stop x 6HHurdle Hops – Maze – Continuous x 8H

Elite (Depth Jumps – 12”-36”) Series A - Box 1HB - Box – Hurdle – Box – HurdleC - 1 Box SLJD - 2 Box SLJE - Continuous Box-Hurdle F - Continuous Increasing Height Boxes (5-8 Boxes)G - Continuous Increasing Height Boxes/Hurdles (4-6 ea)

IASPEED Speed Alternate Leg Bounds (20-30m 20-30mBounds) Speed SL Bounds (20-30m 20-30m RRR orLLL )